I graduated from the C25k in April. Best thing I have ever done. My mental and physical health really improved. I felt so alive, unlike the previous years, where I was just so lethargic and depressed.
Unfortunately I really hurt a muscle in my thigh whilst out running. I don't know how, but all I know is, it bloody hurt! I was hobbling. So RICED it, tried again 2 weeks later. Same thing happened.
I haven't run for over 2 months. It's really affected me, especially mentally. So I went for my first run/ walk on Wednesday. It went ok but I just wanted to know if this is the right approach? How long should I go out for? Do I start from the beginning? I'm pretty clueless as to what I should do. It's like I need some sort of plan. I'm so desperate to get back to how I was. If anyone can help I would really appreciate it.
Many thanks
Written by
Londonred
Graduate
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Your muscles probably need strengthening. You can't expect to go from doing nothing to full on running and expect no problems. Are you not doing any Cross-Training on rest days? Swimming, cycling, walking? You could try the nhs strength & flex excercises..😊
Thank you for replying. I guess I did think I could go straight back! Now the kids are back at school, I can start doing some swimming etc. I have started to build up by walking. I will also look at the strength and flex exercises. How long do you think I should run for when I do go?
Were you pushing hard or doing more than you were used to when you got injured? have you got shoes that match your gait and running style and surface?
Any recurring problem needs to to be sorted out. I would suggest a sports physio is the most likely person to be able to see whether there is anything physiologically amiss and whether you need some particular attention. I was lucky to be able to talk through my issues with a mate who is a physio, although I never had a formal consultation. Remember we are all different.
Having had to lay off the running for weeks at a time in the past because of injury, I do sympathise with you, especially as, like me, it is not obvious what caused the problem in the first place. Getting back up to speed requires careful listening to your body and a very gentle build up. I started up with 1k runs and very slowly increased, resisting the urge to do too much. Patience is the watchword.
Thank you Iannoda Truffe. Looking back, I was trying to do too much. I decided to run/walk a route which was a much longer distance than I was used to! That's when I first injured my thigh. I tried to just do my usual 30 minute run 2 weeks later. Again, it started to hurt towards the end. I decided to stop for a while, then the longer I left it, the harder it became to start running again. Think I was scared of it hurting again. I do have proper shoes after having my gait analysed, so I'm really not sure what caused it. Probably trying to over do it! But if it happens again I will definitely contact a sports physio, as I really enjoyed running and I want to get this sorted. I do have to be patient, so hard though!
So sorry to hear you hurt yourself but hopefully you are better now and can get back to running
When I hurt myself and was off running for many months I made a gentle introduction back to running. I could run every third day and only for 3 minutes to start with. Once I had got up to 20 minutes running, which seemed like an age, but actually wasn't, I was able then to run for as long as I felt like it, given the limitations of my puff which had deserted me owing to the long lay off. In the scheme of things, getting back to running doesn't take that long, and you feel so much more positive about things that it lifts your mood no end.
Ah thanks Miss Wobble. Nice to see you are still around. I am really hoping to get out there regularly. Just have to take it slowly and like you, just gently ease back in. I went out last Wednesday and did a very slow run/walk for a few minutes. I loved being out there, I felt so much better. But I've got to be patient. And yes my puff is not what it was! I just want to feel positive again like I did when I was running.
Hiya Londonred, hiya.. sure do remember you.. we were plodding our way through the program together.. hey great to see you back. :)I would suggest if you not still injured.. just get your kit on..first thing in the morning... go do your warm up walk.. start running.. for however long ..just run x good luck
Oh thank you Sparky! Yes we were plodding our way through :)! How are you getting on? I'm going to put my kit on tomorrow and, after dropping the kids off to school, will go for a warm up walk and a slow slow run for a few minutes and see how I go. Gaah! I just want to start where I left off. So frustrating!
Aww brilliant you're going to give it a go again.. and you know.. it doesn't matter really for how long tomorrow.. you will improve every run.. just like the program
I'm doing well..still have to kick my own butt out the door every time..still hard work every run.. but.... still that amazing buzz it brings.. you will remember that tomorrow .. welcome back x
Thanks Sparky. Yes I miss that buzz! It felt so nice being out there last week, I just can't wait to feel like that again! Just going to have to be very very patient! But I'm glad I'm finally making my way back, even if it does take a while!
Glad you're still out there. Even if you do have to kick your own butt, at least you are running! I didn't want to go last week but I got my kit on and just went. So glad I did, I've really missed it!
I think only you can tell what your body can take - but do build up gently. I had a lay off recently and it is just brilliant to get out there again but rein in your enthusiasm until you have tested that leg a bit and regained your strength and stamina.
Thanks Ullyrunner, nice to see you are still here too. I do need to rein in my enthusiasm and not over do it! I'm so desperate to get out there, especially in this beautiful Autumn weather. But yes I've got to ease myself in and have patience; lots of patience! Hopefully the thigh injury isn't a recurring one.
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we were plodding our way through the program together.. hey great to see you back. :)I would suggest if you not still injured.. just get your kit on..first thing in the morning... go do your warm up walk.. start running.. for however long ..just run x good luck 
x
It's been a while
It's been a while... injured :(
Its been a while 😊
Been rather lazy for a while
